Exposing yourself to anxiety producing situations in a gradual manner can help you reduce your distress in these situations by changing the wiring in your brain. While your anxiety will initially rise when faced with the situation, it will subside with time. Through this process your mind pairs the situation with safety rather than danger, as it previously did. Think of it like when you go to swim in a cold pool. At first you may stick your toes in and wince at the temperature, but as you wade in you adjust to the water. Exposure can either be done by putting yourself in the situation or imagining the situation.
Exposure Hierarchy
To begin, create a list of anxiety-provoking situations and rank them in a hierarchy from least to most distressing. It may be helpful to break a situation into smaller steps. For instance, if you are afraid of riding elevators you could break this fear into the following steps:
- Pushing the button
- Getting into the elevator and then getting back out
- Riding with a friend
- Riding alone
Rate each step with the level of anxiety it induces (0-100) to help rank them. As you go through each step, use relaxation techniques such as deep breathing or progressive muscle relaxation to help reduce the anxiety you experience. It is important that you do not leave the situation while still anxious, as this will only increase the level of fear associated with it.
Exposure therapy can be difficult but can have immense effects if you persevere. Ideally, you should work with a trained professional (e.g., a therapist or psychologist) to help guide you through this process and learn to effectively manage the anxiety associated with each step.
Reference:
Pittman, C.M., & Karle, E.M. (2015). Rewire your anxious brain: How to use the neuroscience of fear to end anxiety, panic & worry. Oakland, CA: New Harbinger Publications, Inc.